Best place to find a workout plan?

[Buchanan0204]

Hi there,

I'm looking to find a workout plan for girlfriend. She plays badminton at national level. Took a few years out after playing junior level and now wants to play at senior level. However, she's obviously not in any squads anymore. She's incredibly unfit and doesn't know where to start with the training.

I've done Judo since I was young and also went to college and studied, health fitness and exercise. However my knowledge isn't amazing and I could benefit from a little more.

Basically I would like an excellent workout plan for her. Focussing on the sport in hand. Badminton, which uses a lot of explosive energy, jumping, sprinting, quick movement, a lot of strength in the arm and shoulders.

I would also like to do a lot of CV.

What sort of exercises should I be getting her to do?

I was thinking. Shuttle runs, circuits etc. Some high reps on the weights to tone.

She's slim but incredibly weak. A situp is a struggle and a press up is out of the question at the moment. I would obviously like to fix this.

Anyone got any advice or tips? Thanks very much.

 

[icecold]

First and foremost, high reps don't "tone", and aren't what she would want to be doing if they did.

But yes, shuttles and circuits would be good. Google HIIT, and set her up with a standard free weights program to build her strength back up.

She needs to be doing the same stuff as a guy. She will not suddenly start looking bulky, it's impossible for girls to put as much muscle on as guys. Good things will come from following this advice

 

[Buchanan0204]

First and foremost, high reps don't "tone", and aren't what she would want to be doing if they did.

But yes, shuttles and circuits would be good. Google HIIT, and set her up with a standard free weights program to build her strength back up.

She needs to be doing the same stuff as a guy. She will not suddenly start looking bulky, it's impossible for girls to put as much muscle on as guys. Good things will come from following this advice

Cheers. Will bow to your greater knowlege and look into it.

P.S. Can't believe I didn't know that!

 

[icecold]

For a good example of a free weights program, check the bodybuilding sticky. Don't be put off by the name, provided she doesn't start injecting testosterone and doubles her food intake she'll just get stronger and slowly look a little "better". She needs to be working with weights that are heavy for her too, far too often I see girls in the gym lazily doing some reps with light weights. Consider the differences in adaptation required from this verses doing the reps powerfully with challenging weights.

Cardio and agility will be top priority though, just don't underestimate the usefulness of free weights.

*cough*google crossfit girls for examples of what can happen*cough*

 

[Buchanan0204]

For a good example of a free weights program, check the bodybuilding sticky. Don't be put off by the name, provided she doesn't start injecting testosterone and doubles her food intake she'll just get stronger and slowly look a little "better". She needs to be working with weights that are heavy for her too, far too often I see girls in the gym lazily doing some reps with light weights. Consider the differences in adaptation required from this verses doing the reps powerfully with challenging weights.

Cardio and agility will be top priority though, just don't underestimate the usefulness of free weights.

*cough*google crossfit girls for examples of what can happen*cough*

Any tips on exercises for agility/speed training?

I've told her I will be putting her on free weights. Would you recommend 10-12 reps? Or higher for muscular endurance?

I will be doing a lot of HIIT work as well. Step ups, skipping, sprinting, onspot cirtcuit style exercises.

 

[mrthingyx]

Any tips on exercises for agility/speed training?

I've told her I will be putting her on free weights. Would you recommend 10-12 reps? Or higher for muscular endurance?

I will be doing a lot of HIIT work as well. Step ups, skipping, sprinting, onspot cirtcuit style exercises.

Most of it will be in the workout routines already s guested. Speed will come from quicker contractions, which come from faster muscles, which come from explosive (I.e. not strength) workouts.

Agility is something she'll have to pick up via balance and practice... I.e play a lot of badminton. If she's still got the skills/reflexes, it shouldn't be a problem.

 

[Buchanan0204]

Most of it will be in the workout routines already s guested. Speed will come from quicker contractions, which come from faster muscles, which come from explosive (I.e. not strength) workouts.

Agility is something she'll have to pick up via balance and practice... I.e play a lot of badminton. If she's still got the skills/reflexes, it shouldn't be a problem.

Explosive workouts is definitely what she needs. It's perfect for badminton, I told her this. I'm just looking for ideas on exercises/workouts that are explosive. Any suggestions on good explosive workout routines/exercises? Will any HIIT exercise do this? Skipping at 100% for 1 min... resting for 30 seconds and repeating?

She's definitely still got the skill/ability to play. Just lacks overall physical fitness. Weak, slow, very rigid. I am comparing this to other people at this top level in sport. Not your average joe.

Compared to the girls she's up against. I'd say she's about half of their physical condition. Plenty of talent, just no fitness.

I'll look for some HIIT routines. Cheers guys.

So... speed will definitely come from doing these HIIT routines? It's a huge factor in the sport.